Monday
Apr142014

Don't Be a Cheerleader: 10 Pieces of Advice for CrossFit Coaches

By Katharine Reece

When Christian Fox joined Urban Total Fitness in the Bronx for $50 a year in 2002, he was 29 and it was his first time in a gym. He had never been an athlete and despite dabbling in yoga, he was pushing 200 pounds of not-healthy weight. He chain-smoked and would gorge on the farmer’s breakfast at a local diner after partying most weeknights—a typical lifestyle of those in the restaurant business. Now, in the presence of floor-to-ceiling mirrors and big, ripped dudes who were hoisting hundreds of pounds of weight off their chests, he wanted something else. He wanted to be strong. 95 pounds on a barbell seemed like all the weight in the world at that point, but his journey toward CrossFit had begun.   

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Monday
Apr072014

What's Your Favorite Taco: Questions of the Day for CrossFit Affiliates

As mentioned in one of our most popular articles “Starting Class with Introductions,” a longstanding tradition at CFSBK has been to start classes with introductions and a short Question of the Day (QOD) while we do our movement preparation. Many of you wrote to tell us you implemented the QOD and it quickly amped up the sense of community at your affiliate by setting an inclusive, fun tone for your group classes. We loved hearing that, and in the interest of keeping your game fresh, we’ve included a list of more potential QODs for you below. Let us know how it goes and post any other ideas to the Comments section.

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Monday
Mar312014

Six Types of Equipment CrossFit Affiliates Might Not Know They Need


There are certain pieces of equipment that are essential for every affiliate—barbells, bumper plates, pull-up bars, kettlebells, etcetera. But there are other pieces CFSBK has found extremely useful, though they weren’t as obvious and probably wouldn’t make the top of most affiliates’ shopping lists. Some are ancillary while others are basic, but even the basic pieces are absent from many gyms. Below, I’ll discuss the benefits of each and address why I think they serve significant value for us—and hopefully convince you to make the investments if you haven’t already.

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Monday
Mar242014

Free Intro Classes at CrossFit Affiliates


CFSBK has always offered a free introductory class every week, open to the public. This class occurs after our normal classes have ended on Sundays at 2:15pm and is a great way to introduce interested people to both CrossFit and the general culture of our gym, before they sign up for Foundations. From what I can tell, it seems that most affiliates offer a class like this, so you probably agree that it’s a critical space to create given the kinds of gyms we run and the buy-in for most Foundations programs (usually a significant monetary and time investment). Particular affiliates and CrossFit in general won’t be right for everyone, so it’s important to let people test the proverbial waters to assess whether your gym is a good fit. While many of our participants in Foundations take the plunge without attending our “Teaser” class, it’s still a service to the CrossFit-Curious who may one day become integral members of our communities.

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Monday
Mar172014

A Letter to New CrossFitters: Good Training Habits


Below is a short article we ask all our new members to read when they graduate from our Foundations program. As mentioned in a few of our articles (including “The Benefits of Introductory Programs at Affiliates” and “Failing, Bailing, and Training Culture at Affiliates”), it's important to guide your members’ training perspectives early on. The sooner you can get folks thinking about how to make proactive, intelligent training decisions, the more likely they'll optimize their time under your roof.

While it's our responsibility as coaches to teach movement, program wisely, and generally take care of folks, it's the athlete’s job to listen to their bodies, track their workouts, and maintain a mature perspective about why they're doing CrossFit in the first place. For some athletes, this may be completely intuitive, but most folks walking through your doors will need to be taught even the most basic components of serious physical training. Many people pursue CrossFit because they want to lose some weight or a friend does it and it sounds fun—not necessarily because they've suddenly decided to eat, sleep, and breath CrossFit. (The obsession part happens organically, after they’ve been exposed to its benefits.) With that in mind, the commercial fitness industry’s claims of quick fixes and supposed “secrets” to success may have influenced new athletes’ perspectives and expectations when they arrive at your gym, and it behooves you to disabuse them of such false messaging. Messages such as the one below are part of a larger dialogue that CFSBK is constantly facilitating, with the aim of giving our members the most accurate and honest advice about what it takes to adopt a healthy lifestyle.

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